Warming Up to the New Year

By Barbara Day, M.S., R.D., C.N.

Even though the weather is cold you can keep warm inside by chowing down on these easy-to-make homemade soups and dishes. Foods that contain brightly colored vegetables can add an array of powerful antioxidants to your diet. The addition of beans can also boost the nutrient content by adding protein and dietary fiber. Using whole-wheat pasta or brown rice in the following recipes can also provide a potpourri of nutrients that are lost when using white-floured pasta products or white rice.

Powerhouse White Bean Soup*

Nutritional Information : 325 calories, 6g total fat (<1g saturated fat), 55g carbohydrates, 18g protein, 10g dietary fiber, 641mg sodium.

Serves: 6. Preparation time : 30 minutes.

Ingredients

2 Tbsp. extra virgin olive oil
1 cup thinly sliced onion
4 cups kale leaves, cut into bite-size pieces (remove the thick stems)
2 cans (15 oz. each) white beans, rinsed and drained
1 1/2-2 tsp. dried oregano, to taste
4 cans (15 oz. each) fat-free, reduced-sodium chicken broth
1 1/2 cups rotini pasta noodles, preferably whole-wheat
Freshly ground black pepper, to taste
Cayenne pepper, to taste (optional)

Instructions

In a large soup pot set over medium heat, sauté the onion in oil for 3 minutes, stirring often. Add the kale and sauté another minute. Add beans, chicken broth and oregano. Bring the soup to a boil. Add the rotini and cook, covered, until pasta is tender. (Check package instructions for time.)

This is a mild soup so before you serve it, spice it up with cayenne and black pepper, to taste. Save your leftover soup in the fridge for tomorrow or freeze it for a later date.

Shopping List

•  Extra virgin olive oil
•  Onion
•  Kale
•  White beans
•  Dried oregano
•  Fat-free, reduced-sodium chicken broth
•  Rotini pasta noodles, preferably whole-wheat
•  Cayenne and black pepper (optional)

Sweet Potato Chili with Peanuts*

Nutritional Information : 369 calories, 15g total fat (2g saturated fat), 52g carbohydrates, 11g protein, 8g dietary fiber, 409mg sodium.

Serves: 10, 1-cup servings. Preparation time: 15 minutes. Cook time: 20 minutes.

Ingredients

2 Tbsp. canola oil 
1 onion, chopped
2 peeled carrots, sliced thin
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2-4 (or more, or none, as desired) garlic cloves, peeled
4 cups peeled sweet potatoes, cut in bite-size chunks
1 1/2 cups unsalted roasted peanuts
1 can (28 oz.) crushed tomatoes
1 can (6 oz.) tomato paste
2 cans (4 oz. each) chopped green chiles, with liquid
2-4 Tbsp. chili powder, to taste
1 Tbsp. ground cumin, or more if desired
1 Tbsp. sugar
Salt and freshly ground black pepper, to taste
5 cups cooked brown rice (optional)

Instructions

Place the oil in a large, heavy pot over medium heat.  Add onions, carrots and bell peppers and sauté lightly for about 8 minutes.  Add garlic and sauté until it turns golden.  Add sweet potatoes, peanuts, tomatoes, tomato paste, chiles, chili powder, cumin and sugar.

Reduce the heat immediately and simmer gently, stirring occasionally, for 15 to 25 minutes, or until the sweet potatoes are just tender (use a fork to test it).  Halfway through the cooking process, adjust seasonings, adding additional chili powder and cumin, as desired.  Add salt and pepper to taste.

You can serve this chili alone or over cooked brown rice.  Try it with some light sour cream, onions or reduced-fat cheddar cheese sprinkled on top. This recipe can be frozen for later use, or you can feed your whole team at once.

Shopping List

•  Canola oil
•  Onion
•  Carrots
•  Green bell pepper
•  Red bell pepper
•  Garlic
•  Sweet potatoes (may use canned sweet potatoes)
•  Unsalted roasted peanuts
•  Crushed tomatoes
•  Tomato paste
•  Green chiles
•  Chili powder
•  Ground cumin
•  Sugar
•  Brown rice (optional)
•  Salt and pepper

10-Minute Italian Chicken Stir-Fry*

To save time, this recipe uses pre-sliced mushrooms, a jar of minced garlic and a bag of frozen vegetables that includes zucchini and peppers. If you prefer to use fresh veggies, substitute one large zucchini, diced and 1 large red pepper, cored and diced.

Nutritional Information: 316 calories, 7g total fat (1g saturated fat), 27g carbohydrates, 27g protein, 6g dietary fiber, 244mg sodium.

Serves: 4. Preparation time: 10 minutes. Cook time: 10 minutes.

Ingredients

1 Tbsp. extra virgin olive oil
3/4 lb. skinless boneless chicken breast cut in 3/4-inch pieces
1 16-oz. bag frozen mixed vegetables with peppers and zucchini
1 Tsp. finely minced garlic
1/2 cup pre-sliced, fresh mushrooms
1 Tsp. dried basil
1 Tsp. dried oregano
1/2 cup fat-free, reduced-sodium chicken broth
2 Tbsp. grated Parmesan cheese
Salt and freshly ground black pepper, to taste
2 cups cooked instant brown rice

Instructions

Place large skillet over high heat. Add oil; swirl to coat pan and heat oil until very hot. Add chicken and stir-fry until it loses pink color. With slotted spoon, remove chicken from pan and set aside. Add bag of vegetables and garlic to pan. Stir-fry until garlic is fragrant, about 2 minutes. Add mushrooms. Stir-fry another 2 minutes. Return chicken to pan. Add basil, oregano and chicken broth. Stir-fry until chicken is opaque throughout, about 4 minutes. Add cheese and toss. Season to taste with salt and pepper. Serve immediately over brown rice, including juice from pan.

Shopping List

•  Extra virgin olive oil
•  Skinless, boneless chicken breast
•  Frozen mixed vegetables with peppers and zucchini
•  Minced garlic
•  Fresh mushrooms
•  Dried basil
•  Dried oregano
•  Fat-free, reduced sodium chicken broth
•  Grated Parmesan cheese
•  Instant brown rice  

Spinach, Red Bell Pepper and Feta Cheese Salad with Yogurt Dressing*

Nutritional Information per serving: 41 calories, 1g total fat (<1g saturated fat), 6g carbohydrates, 2g protein, 1g dietary fiber, 91mg sodium.

Serves: 6. Preparation time: 10 minutes.

Ingredients

1/2 cup nonfat plain yogurt
1 Tsp. honey
2 Tbsp. chopped dill
Freshly ground pepper
1 bag (5 oz) baby spinach, coarsely chopped (about 4 cups)
1 large red bell pepper, diced (about 1 cup)
1 stalk celery, trimmed and diced (about 1 cup)
1/4 thin sliced green onions (scallions)
1 oz. feta cheese, drained and rinsed, crumbled (about 1/4 cup)

Instructions

In a large bowl, combine yogurt, honey, dill and black pepper; stir to blend. Add spinach, red pepper, celery and green onions; toss to coat. Sprinkle with feta and serve.

Shopping List

•  Nonfat plain yogurt
•  Honey
•  Fresh dill
•  Freshly ground pepper
•  1 bag (5 oz) baby spinach
•  1 large red bell pepper
•  1 stalk celery
•  Green onions (scallions)
•  Feta cheese

*Recipes from the American Institute for Cancer Research with permission. For more information, 1-800-843-8114 or www.aicr.org.

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF and a runner, cyclist and hiker.